Training Log Archive: theway

Long run on Majura and Ainslie. I'm logging about an hour of walking separately but it was all mixed together and hard and long enough (2:12:00) that I can really feel it in my legs, especially since I've done quite a lot of cycling as well and nowhere near enough eating. But what a fantastic day of exercise, socialising, music and cafes and tea at friends. I'll sleep well tonight.

Found it hard to get up after a night in civic celebrating, left home in a hurry and rode as fast as I could to miss the cockies by 3 minutes. Oops. But since I was so weary I thought perhaps it's better I run by myself. Headed up to top of Ainslie via lower FTs, the labyrinth track and CCT, had a drink, descended back down CCT to saddle and up Hacket Hill. Ran into the 4 Erics, the Baritone and Gramps, who convinced me to cease running and join their walk. So I turned around and went to top of Ainslie AGAIN running the last section. Back down via the U tree which most claimed they'd never seen before in spite of running right past it for years. We stopped for photos.

Then on unfamiliar trails along west side of Majura where eventually I peeled off and ran for another 10 mins to make sure my morning was toast-worthy (unsure of the formula for a run/walk). Rode to Wilburs for vegemite toast where I enjoyed the company of a variety of walkers, runners, cyclists and even 2 sleepers (who were allowed a coffee). Top morning and great company!

C • sorry 3

The walking component of the above.

Riding to the start of run.

various commutes for rest of the day. Great gig at Smiths this arvo. Saw local orienteer and 2 kids watering the guerrilla vegie patch on the way.

Riding to Shorty's and back for birthday drinks. Wouldn't usually log such tiny bits of cycling but consecutive rest days looked wrong.

Regular "Long Run" on Mt Ainslie with Imo, except I think it has become more of a medium. I'll try joining the long run group on majura on sunday (although not prepared to earn bacon credits yet). The creeks were full, the ground was muddy and the sunrise was more colourful; perfect 10C morning for running. We ran up ALL the hills except the Run-up FT, and now it feels easy! A very relaxed run on a perfect morning after a late night and a struggle to get out of bed.

Route: North on upper FT, lovely rocky spur ST to meet main pebblecrete track, down a bit, L on indistinct track to upper quarry, down hill and across to Mt A Drive, down lovely ST then home via back of Campbell. Really good route mostly avoiding the traffic jam on pebblecrete track (very densely populated this am).

I could feel R hip flexors during walk warm/up but niggle went away and is gone now. Good.

A walk where I did some "technique intervals" to try and iron out a tightness in R hip flexors from recent exertions. I hope this fixes it for Mt Ainslie run tomorrow. ... actually it does seem to be better.

Great class with boats, fish, kundarasana (bridge) where I vary position of feet on floor, balances, and squats held at various levels; good thigh workout. In yoga nidra the right side of my sensory homunculus felt smaller, I'll have to look after R side a bit.
No breakfast beforehand (no food until noon).

C • please explain 2

Second and final session of Hanny's hill training from Aranda ovals. Not quite as hot this week so we went further and for longer. I know it's not possible but this week was even better than last week. Getting feedback that you have improved and are doing everything right feels fantastic. Hanny sounded very enthusiastic as she pulled up alongside me and told me how great everything looked. Then later just a little push on the upper back (but not too much). I'll absorb this lot of coaching then maybe down the track book in for more when I need it.

The very steep rough Up technique was very useful as was up stairs technique. My very steep rough down was much faster than before - ahead of some of the boys :-) The area I think I still need work on is low to moderate Down Hills. I don't have ease or comfort yet, feeling it in the hammies.

After last week I felt a little hot spot on my R achilles the next day. It didn't happen at all this week (and I've never felt anything in my lower legs at all, ever!) so I suspect it was the exercises where we had to run various "wrong" ways. It felt pretty strange and I don't think my body liked it. Didn't do these this week and I'm fine. Interesting....

Just wanted to log my first Intensity = 5 separately. I ran the whole way up Mt Painter, NO walking. I felt ecstatic at the top and very pleased with myself. The heart and lungs were working Very hard.

C • Yeah 2